On some days when I have more than 5 servings of freggies, my carbohydrates are up to 62% of my diet. I was wit the understanding that they are suppose to compromise on about 50% and that was extremely hard. If I got it around 52% that was great but I was getting only 3 freggies a day. I take a fiber suppledment, Dr. orders, so I am not worried about that. Today I have 6 freggies and I am at 62%

We know carbs and starches were practically banned a few years ago, but now they're back and we're learning that they're way better for you than previously thought. Just like there are good and bad fats, not all carbohydrates are created equal. Opt for complex carbs, found in fruits, vegetables and whole grains, which take longer to digest and therefore help keep you feeling full. Potatoes also take a long time to break down due to a type of starch that resists digestive enzymes. Batayneh says, "Potatoes can actually work in your favor," and often recommends that her clients eat half of a large potato every day with lunch. For even more nutritional value, go for a sweet potato, which is high in fiber and vitamins A and C.

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These all-natural treats contain fiber and unsaturated fat, which combine to create a superpower that makes you feel full. Not only that, a recent study found that you can shrink your waist by a whopping 14 percent if you eat a handful of almonds daily for just half a year. However, almonds are high in calories, so stick to no more than 3 ounces daily for the best weight-loss results.

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Chew gum. Even though you don't technically consume gum, you can still feel fuller from it. A study found that if you chew gum for 60 minutes in the morning, you'll consume 67 fewer calories at lunch. "There is some evidence that chewing gum can help with feelings of satiety and reduced appetite," says Elaine Rush, PhD, professor at Auckland University of Technology. "The possible mechanism is not clear, but is [thought to be] associated with the chewing action as well as the taste, smell and flow of saliva." To keep your choppers in good health, make sure the gum is sugarless; the sugar in gum wreaks havoc on your teeth. Plus, sugarless gum improves the flow of saliva, which further suppresses your appetite, Dr. Rush adds.

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Protein keeps me feeling full longer. Sliced chicken breast, leftover steak from dinner, fish or shrimp, cheese, nuts...just watch the portion sizes due to fat content I add pasteurized egg to my smoothies. I make crackers and granola with chia seed as a main ingredient. I like water kefir soda (like Kevita) with chia added.

Tracy--Oregon

I am a daughter of the King; His banner over me is love. I am truly blessed. Psalm 46:10a "Be still and know that I am God."

Eat fatty foods. It sounds strange, but zapping all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. "good") fats to function properly and stay energized as well as absorb certain vitamins. Need some incentive? A recent study by researchers at the University of California, Irvine, showed that the unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30 percent of your daily calories come from fat, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland. If you're operating on a 1,500-calorie diet, your meals should contain a maximum of 10 percent saturated fat, Batayneh says.

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With post-gym starvation, afternoon slumps and evening noshing in front of the TV, it's super-easy to think that you need more food—even if you just ate. To help keep your caloric intake within a healthy range, we spoke with experts as well as looked into the latest research to find out how you can stay full longer.

Eat fatty foods. It sounds strange, but zapping all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. "good") fats to function properly and stay energized as well as absorb certain vitamins. Need some incentive? A recent study by researchers at the University of California, Irvine, showed that the unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30 percent of your daily calories come from fat, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland. If you're operating on a 1,500-calorie diet, your meals should contain a maximum of 10 percent saturated fat, Batayneh says.

Administrator Spark Team FLYbabies - Taking steps to organize an overwhelming mess in my home and my life one babystep at a time! www.sparkpeople.com/myspark/groups_individual.asp?gid=1168

Just read the article "Fuel Your Body with Whole Foods" . Found a great recipe: Banana Flax Pancake. I don't normally like pancakes, but this is only one cake, and now I know what I'll do with those blueberries in the fridge. I'll bet even sautéed veggies on top would be good, too!

I just made some tonight so I can either take it with me to work for lunches or have as a go-to dinner meal. This time it has ground turkey, vidalia onion, green peppers, mushrooms, diced tomatoes,chinese radish,and yellow squash. Mmmmm....Mmmm. GOOD.

Has anyone tried making what I call turkey chili- its basically scrambled ground turkey meat then you add in onions, mushrooms, green peppers, tomatoes, kidney beans and let in simmer. You can put it over steamed brown rice or a baked potatoe. During the summer I add in summer squash.

I usually have a Progresso light or Healthy Choice soup for my lunch at work, I think I might need to add more veggies in them to help with the filling factor. Has anyone tried Metamucil added to their drink or the bars to help get more fiber and deal with the hunger factor? I have been considering it since I am noticing I have a lack of fiber, folate, and sometimes protein. Does anyone use protein powder and in what way- do you add it to a smoothie? I find my calories add up quickly when I snack, even if they are healthier choices of say apple with peanut butter, a protein bar, cheese with some melba toasts. When I snack my range for the day is more at mid-level. Still trying to find a good balance. I find drinking herbal tea a great way too.

One of the things that helps me stay full is to eat my meals within 3-4 hours of one another! As long as I do that, I don't struggle with getting over hungry and therefore eat out of control. I take a break in the afternoon and enjoy some fruit or a protein bar and that tides me over til supper.

Edited by: MISSLORI5 at: 5/23/2014 (00:25)

"I can do all things through Christ who strengthens me" Phillipians 4:13 Pacific time zone MissLori5

I have at least 1 snack, but sometimes I feel very full when I have the snacks. I try to get the nutrients in my meals and end up feeling stuffed with so much food. I am learning to plan the right foods but haven't mastered it yet.

I enjoyed this article and intend to follow up on some of the tips. I especially will try to have more soup with my meals and add vegetables to them. I will try to eat slower and savor my food. I tend to eat quickly.

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